Page 7 - 2020 LOE Newsletter Febraury_Neat

PREVENTION
Racial and ethnic heritage may influence the risk for heart disease, but life-
style habits play a bigger role. Below are ways to reduce the risk factors for
heart disease.

1. Know your numbers. See a doctor to assess your heart disease risk factors
and get regular checkups. Work with your health care provider to keep your
blood pressure, cholesterol and blood sugar at normal levels. Blood pressure
numbers of less than 120/80 mm Hg are considered within the normal range.
Check your blood pressure regularly and notify your doctor of changes. A
heart-healthy diet and exercise can help control blood pressure and blood
sugar levels.

2. Take your medications. If you have high blood pressure or diabetes, your health care pro-
vider may give you medicine to help control it. It’s important to follow your doctor’s instruc-
tions when taking the medication. Tell your doctor if the medicine makes you feel bad. Your
doctor can talk with you about different ways to reduce side effects or recommend another
medicine that may have fewer side effects.

3. Eat a healthy diet. For heart health doctors recommend following the Mediterranean Diet.
Eat more fruits and vegetables and choose foods low in sodium, sugar (especially processed
sugars), animal fats and saturated fat. If you’re carrying extra weight, focus on the quality of
your diet throughout the day, not just during mealtime. Beware when snacking – certain
snacks can add hundreds of calories to your diet. If you’re thirsty, drink water instead of juice
or soda.

4. Watch your salt intake. African Americans as well as adults aged 51 years and older and
people with high blood pressure, diabetes, or chronic kidney disease should consume only
1,500 mg of sodium per day. 1500 mg of sodium equals 0.75 teaspoons of salt. Most of the
sodium we eat comes from processed and restaurant foods.
5. Get moving. Staying physically active will help you control your weight and strengthen your
heart. Try walking for 10 minutes, 3 times a day, at least 5 days a week. This will give you a
total of 150 minutes of moderate-intensity activity. If you live in an area that doesn’t have a
park or gym, look for ways to get in daily exercise at work or at home. Try going up and down
a flight of stairs. Or walking in circles while lifting your knees as high as possible, can work
your muscles and your heart.

6. Maintain a healthy weight. A big belly, compared to your hip size, is a sign of too much fat
on your body. Pay attention to what you are eating and get plenty of exercise.

7. Teach your children. It is important for parents to teach children about the importance of
healthy eating and regular exercise early on. Habits formed as children will carry on into
adulthood.